How to do it
Cradle the back of your thigh instead of pulling on the knee joint.
- 1
Lie on your back with both legs extended.
- 2
Bring one knee towards your chest, holding it with both hands.
- 3
Gently pull the knee closer to your chest to feel a stretch in your hip and lower back.
- 4
Hold the stretch for 20-30 seconds, then release and switch legs.
- 5
Repeat for the desired number of repetitions on each side.
Expert tip
Relax your upper body and breathe deeply to allow the stretch to deepen naturally without forcing your leg.
Common mistakes
- ✕Lifting the head and shoulders off the floor
- ✕Bouncing the knee toward the chest
- ✕Letting the extended leg lift off the ground